Dec 26, 2003 12:44 AM

Just wondering what the toughest track workout is that anyone here has done. Mine is an easier variation of the "Michigan" workout. 1mile hard2 min REC1 mile tempo2 min REC800m hard2 min REC1 mile tempo2 min REC400m hard2 min REC1 mile tempo2 min RECThen finish it off with 200m as hard as you can and then you drop dead.

kilo repeats, starting them at 8k race pace and then progressively getting faster, 2-3 minute recovery after each. After the first 3, we had to keep doing them until we slowed down. I ended up going for 11. Did this at my peak fitness level during the last xc season about a week before i got my sub 30 8k.

Felt like i could beat the world after churning those gutbusters out....unfortunately all but 4 other guys managed to beat me and the world in the next race. That darn world had no kick anyway.....

back in highschool, during "hell week" every season we would do something like this:

2 mile warmup plus striders1000 (2:30 about)200 (30-31)2x600 (1:42)2x2002x60020010002 mile cool down and drillswith a 200 jog in between all the intervals

(at the time i was running about 20 flat for a 5k) It wasn't just the fast times to hit or the mediocre rest, it was the fact that your legs had to keep switching back and forth from hard running to as fast as you can manage.